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Easy Garam Masala | Low FODMAP

A staple in Indian cuisine, this easy garam masala spice blend is a great FODMAP-friendly way to add flavor to lentils, potatoes, other veggies, and more!

Garam Masala is an aromatic spice-blend often called for in many Indian recipes. It typically includes a mix of coriander, cumin, cardamom, cinnamon, and black pepper.

Some blends may contain other spices, but for the most part, many store-bought garam masala blends should be low FODMAP. So, if you’re low FODMAPing and want to save some time, skip the added steps of making your own, and buy a pre-made blend, by all means, please do. Low FODMAP can be stressful enough.

However, for me, in addition to IBS, I have been living the last several years with intermittent hives. And, black pepper, one of garam masala’s main ingredients, happens to be one of my known triggers. I refuse to let this, and my other food intolerances, prevent me from enjoying delicious, globally-inspired foods. So, I make my own pepper free spice blends.

As most of you likely tolerate black pepper (again, it’s a low FODMAP ingredient), I’ve included a recommended amount of black pepper to add to this garam masala. I just omit the black pepper when I make this recipe.

Traditionally, spices for garam masala are toasted and freshly ground when making a dish that calls for it. I’ve tried it before, and admittedly, it does kick this spice blend up a notch, but doing these extra steps every time is not realistic for me. So, I’ve modified the traditional recipe to use pre-ground spices for a quick and flavorful blend.

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Comments

Hi! This looks so delicious! One of my trigger foods though is cumin, and I was wondering if you had any recommendations for a substitute. I love cumin, and I love Indian food, but it’s just too much of a gamble to eat it, and I end up missing out on a lot of flavor.

Thank you, Emily! After doing a little research, it looks like caraway seeds in half the amount called for in the recipe could be a possible substitute. Upping the coriander might also be another option. You could also try this garam masala blend without the cumin completely – it won’t make as much, but you’ll still get a lot of the same flavors. Hope that helps!